Week by week Pregnancy Diet: Week 30 Diet

Week-30-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Your body needs extra calories but that should encourage you to eat for two. Drink plenty of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. A 30-week pregnancy diet includes Iron, vitamin C & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.

    Say yes to:

  1. Magnesium-rich foods: Dark green leafy vegetables, nuts & whole grains.
  2. Protein-rich foods: Eggs, milk, yoghurt, tofu and cooked meat.
  3. Calcium-rich foods: Broccoli, cheese, seafood, dried peas, and beans
  4. Folic acid-rich foods: Lentils, beans, oranges, eggs.
  5. Iron-rich foods: Wholegrain bread and pasta, beans, beetroot, raspberries, strawberries, red meat, dry fruits like apricots, prunes.

    Say no to:

  1. Sweetened beverages with added sugars, including soft drinks and pre-sweetened teas
  2. Raw meat
  3. Refined flour
  4. Caffeine
  5. Raw eggs
  6. Fish with high levels of mercury
  7. Unpasteurized dairy products
  8. Ready-to-eat meats and seafood
  9. Fried & spicy food
  10. Artificial sweeteners
  11. High-fat, high-sugar, and high-sodium foods
  12. Get 30 minutes of exercise each day, three to five times a week. Swimming, brisk walking, yoga, and stationary cycling are safe choices. Don’t forget to stretch to reduce the risk of cramping. Take frequent breaks and drink plenty of water. Avoid high-intensity exercises and yoga poses that require stress on the abdomen. Start doing Pelvic floor exercises which will help you with conceiving.


third-trimester-exercises-during-pregnancy

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